Since I posted a picture of these amazing waffles on my Instagram page (@drelizabethwinter), many of you have been asking for the recipe which I promised to give but then life got in the way...So, better late than never, a recipe for the perfect paleo waffles that will leave you satisfied but not stuffed, content without a looming carbohydrate crash that requires an afternoon nap. And for those of you who are hesitant to invest in a waffle maker, just do. It's become a favorite addition to my kitchen and turns a weekend breakfast into a festive activity. And your guests will be impressed :) Without further ado...

It is estimated that 1 in 5 people in the United States are living with an autoimmune disease and 75% of those affected are women. Autoimmune disease is a broad category of conditions all linked by their underlying cause: Instead of fighting external bacteria or viruses, for example, your immune system mistakes your own healthy cells as invaders and repeatedly attacks them. Many common conditions such as Hashimoto’s thyroiditis, Grave’s disease, ulcerative colitis and rohn’s, celiac disease, type 1 diabetes, rheumatoid arthritis, lupus, multiple sclerosis and more are all examples of autoimmune diseases. Interestingly, autoimmune disorders occur almost exclusively in developed countries leading to the theory that perhaps we live in “too clean” of an environment and that, from a young age, perhaps our immune systems aren’t well trained to determine what is foreign and what is you.

WHAT CAUSES AUTOIMMUNE DISEASE?

The cause of autoimmune disease is a topic that is still under a great deal of research. While genetics certainly play a role (you are more likely to have an autoimmune disease if a family member has one as well), it is also thought that an external insult must take place, for example, becoming sick with a bacteria or virus, being exposed to environmental or chemical irritants, or taking a prescription drug you did not respond well to. Furthermore, systemic inflammation and stress can add to the mix, causing a full blown autoimmune flare.

HOW SHOULD I TREAT MY AUTOIMMUNE DISEASE?

While in some cases taking prescription medications are necessary to get someone out of an autoimmune flare or to prevent permanent damage to vital organs, these medications do not treat the cause of autoimmune conditions. Anyone who would like to get to the root cause of their autoimmune disease should consider the following questions:

Do I Have Leaky Gut?: Your gut houses 80% of your immune system and therefore you can’t have a healthy immune system without a healthy gut. Leaky gut occurs when the tight junctions that typically hold your intestinal lining together become loose, allowing undigested food particles, microbes and toxins to pass through your gut and enter your blood stream putting your immune system on high alert and causing a surge in inflammation. Repairing your intestinal lining and eliminating food allergens using Alcat (not IgG!) food testing is essential for reducing inflammation and bringing the immune system back into balance.

Are Things in My Environment Contributing to My Condition?: Heavy metal exposure and toxic molds can put patients at greater risk for autoimmune disease and can also exacerbate existing conditions. Identifying whether you have been exposed to these toxins and eliminating them is key to healing autoimmune conditions.

Do I Suffer from Widespread Inflammation?: Inflammation is caused by a multitude of factors but one thing is clear: You can’t heal if you are inflamed. Because science shows us that inflammation in turn causes more inflammation, eliminating the cause of inflammation is essential, but using natural treatments to squelch the inflammatory process can be useful as well.

Do I Have Hidden Infections?: Difficult-to-detect infections such as yeast, viruses, bacteria, Lyme and parasites can be part of the cause of autoimmune diseases as well as worsen autoimmune conditions. Work with a functional medicine doctor who can help identify hidden infections and treat them using the most effective methods.

Am I Chronically Stressed?: Stress is widespread in our society and that’s not good news for our health. In the case of autoimmune diseases, stress disrupts immune function and contributes to chronic inflammation. Stress reduction techniques are essential for stopping the autoimmune response and brining balance to the body.

HOW DO I KNOW IF I HAVE AN AUTOIMMUNE DISEASE?

It can be difficult to know if you have an autoimmune disease as autoimmune diseases can attack a variety of different organs or tissues. Depending on whether your immune system is attacking your thyroid or your small intestine, your symptoms will be very different. One of the best ways to determine with certainty whether or not you have an autoimmune disease is to see a functional medicine practitioner with experience diagnosing and treating autoimmune conditions. Dr. Winter sees patients with autoimmune diseases on a daily basis in her practice and works with them to create an individualized treatment plan that gets to the root cause of their condition and symptoms.

It's Sunday and what better way to spend a Sunday than with a little indulgent baking? I love this recipe as it is easy, using just your blender to make the batter, and you can get creative. As spring has definitely sprung in San Diego, I opted for the sunny flavors or blueberry, lemon and lavender, but you can use any fillings you like: apples, walnuts, cinnamon, pumpkin, raspberries, chocolate chips—the possibilities are endless.

Place all the ingredients with the exception of the blueberries, lemon zest and lavender into a blender and blend on a medium to high setting, scraping down the ingredients as needed. Blend until the batter is smooth and the oats have been completely broken down.

Stir in the blueberries, lemon zest and lavender by hand.

Divide the batter among the muffin tins. Bake for 15 minutes or until a toothpick comes out clean. Let cool for 10 minutes before removing from the muffin tin. Enjoy!

We're all aware of the more common benefits of exercise: weight loss, decreased stress, and improved cardiovascular conditioning. However, new and exciting research is increasingly demonstrating that exercise is good for more than just our brawn; exercise is really good for our brain. Here are 5 little-known benefits of exercise on the brain:

1. Increases GABA: Research shows that certain exercise boosts GABA, a neurotransmitter involved in inhibiting nervous system activity and therefore decreasing anxiety and inducing feelings of calm. A 2010 study found that three sessions of yoga per week boosted participants’ levels of GABA as well as improved mood and decreased anxiety.

2. Improves our Attention: Exercise that involves coordination or following along with more complex routines, such as dance or step aerobics, also improves our capacity to learn by enhancing attention and concentration. All forms of exercise help increase growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the number of new brain cells—but complicated activities provide the biggest brain boost. German researchers found that high school students scored better on high-attention tasks after completing 10-minutes of a complex fitness routine as opposed to 10 minutes of regular activity. People who are physically fit as well as those who are currently involved in aerobic training also have increased control over their ability to focus their attention.

3.Preserves Cognitive Function and Decreases Cognitive Decline: A 2011 study looking at the cognitive function of elderly adults over 2 to 5 years found that the most active participants scored significantly better on tests of cognitive function and also showed the least amount of cognitive decline. Ninety percent of the study’s participants showed no decline in their cognitive abilities throughout the course of the study.

4. May Prevent Alzheimer’s and Dementia: Aerobic exercise has been shown to protect the hippocampus, one of the first regions of the brain to succumb to Alzheimer’s-related damage. A 2000 study showed that inactive men who were genetically prone to Alzheimer’s were four times more likely to develop the disease than those who carried the trait but worked out regularly. Furthermore, UCLA researchers have shown a relationship between low physical activity and a higher risk of dementia.

5. Bigger Brains: Your biceps aren’t the only thing that get bigger with exercise. Multiple studies suggest that the parts of the brain that control thinking and memory have greater volume in people who exercises versus people who do not. Bigger brains equate to better cognitive function, memory, and less risk of age-related decline.

So how much exercise is needed to harness these brain benefits? While the verdict is still out, it seems that 150 minutes of moderate exercise a week is sufficient. It seems not to matter whether this exercise is in one or two longer sessions or shorter sessions throughout the week. Only have 20 minutes? That’s ok. Take a brisk walk, get your heart pumping, and feel the brain-boosting benefits!

​There has been a steady push in the medical field over recent years towards increased patient empowerment. The status of doctor as “God” or all-knowing is falling out of favor for a more balanced approach where patient and doctor are equal partners on a journey towards health and healing. Successfully navigating our modern medical system requires being your own patient advocate. By being actively involved in your healthcare, you not only gain a greater sense of control, but also an increased confidence over your decisions, greater medical literacy, better treatment adherence, and even better health outcomes.

To become your own patient advocate, consider the following guidelines:

IS THIS DOCTOR THE RIGHT FIT?: A skilled physician with a great reputation may not be a good match for you just as you may not have enjoyed a teacher who everyone else thought was great. Ask yourself:

Do you feel he or she is giving you the time that you deserve?

Does he or she show compassion for your concerns, fears and upsets?

How available is he or she by phone or email when questions inevitably arise in between appointments?

Does he or she provide a back-up person such as a nurse or medical assistant who will know your case?

​SPEAK YOUR MIND: Often times, patients don’t feel worthy of taking up a doctor’s time or are afraid to honestly voice their thoughts and concerns. Instead:

Ask “What does that mean?” when something a doctor says is unclear or goes over your head. Often times, doctors assume patients have knowledge that they might not possess.

If you have researched a topic and feel that you disagree with your doctor’s prognosis or management plan, voice your opinion and ask that they respectfully respond. A well-informed patient may indeed have more information or a new approach a doctor has not considered.

Ask your doctor to consider your own hypothesis about your own health. It allows your doctor to say, “I hadn’t thought about it that way” or “Those two things probably aren’t connected.”

BE PREPARED:

Because physicians are often pressed for time, it can help to make a list of issues you which to discuss with your doctor. Unless some of your items are very simple, it is realistic have about 3 topics to cover in a given visit.

Avoid “doorknob complaints” or things you suddenly remember or didn’t have the courage to ask until you’re out the door.

Understand how your health insurance works. Though most people with serious or chronic health conditions know what their health insurance may cover or not, it is good to be very clear. Look for a provider who is willing to work with you and your unique situation.

MAINTAIN YOUR OWN RECORDS: One of the most significant costs in our healthcare system is repeating labs and imaging that have already been done. Furthermore, having your records on hand to present to a new doctor can mean the difference between immediate action and waiting to collect data. Keep your own records and ask for copies of reports and lab work after each visit.

COMMUNICATE YOUR CONCERNS AND DESIRES: If there is information you possess or decisions or preferences that will affect your course of action, be upfront about these with your doctor. For example, if you have financial considerations that will prevent you from choosing a course of treatment, state this upfront. Or if you know you would favor an alternative, natural or complementary approach to a conventional one, let your doctor know. Sometimes our preferences naturally change, however, sometimes the pressure of doctors can unnaturally sway our opinion.

KNOWN WHEN TO RESPECT AND WHEN TO QUESTION YOUR DOCTOR’S OPINION: Whether it be your primary care physician, an experienced acupuncturist or a naturopathic doctor, if you’re unsure whether to trust your physician’s opinion, consult a third party who has a vested interest in you but not a financial stake in your choices. For example, I have many patients consult me when trying to decide between different (and often costly) fertility options for an unbiased opinion. On the other hand, if you doctor is reinforcing the idea that he or she does not think you’re a good candidate for a given procedure, consider that your doctor may have your best interest in mind, wishing to save you both time and money. Sometimes we want something to work out so badly that hearing the sad truth that it may not succeed can be devastating. However, accepting this and looking to the new option can provide a door of possibility that may previously have been closed.

Author

Dr. Elizabeth Winter practices integrative and functional medicine in San Diego, CA and sees patients from a distance via Skype. For more information about her and her practice philosophy visit About Dr. Winter.

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